Principles of Training

• Specificity
• Adaptation - body adapts to regular training with improved heart function and circulation, improved respiratory function, improved muscular strength and endurance and improved flexibility.
• Overload - perform at a level above normal, by increasing frequency, duration or intensity of exercise.
• Reversibility - fitness decreases if training stops. Strength gains are generally lost more quickly than flexibility gains.
• Progression - necessary for fitness gains, applying the principals of FITT

FITT

• Frequency - how often - increased at fitness progresses
• Intensity - how hard - increased by:
• Increasing or decreasing speed, depending upon exercise
• Adding impact
• Larger movements, higher arms
• Use of longer levers
• Working against gravity
• Increasing resistance
• Time - how long
• Type

Lever Length & Gravity

Gravity can provide built in resistance.

Long levers are arms and legs fully extended, with the fulcrum being shoulders and hips. Combine short and long levers for a safer workout.